Introduction
About this Recipe
Beans are legumes. And legumes are an excellent source of protein and fiber – keeping you full longer after bariatric surgery.
Use canned beans to save time so you don’t have to cook them in advance.
Curious to see how to make this quick bean casserole? Let’s get started!
Yields:
4x 4 oz dishes
Ready In:
30 minutes
Nutritional facts per serving:
93 calories
6.1 g protein
4.1 g fat
6.3 g carbs
3.0 g fiber
Ingredients
- 1 tbsp olive oil
- 1/4 small onion, finely chopped
- 1 tsp minced garlic
- 4 oz (120 g) canned kidney beans
- 1 tbsp chopped tomatoes
- 1 tbsp ricotta cheese
- 8 oz (250 ml) bone broth
- 1/4 tsp onion powder
- 1/4 tsp garlic powder
- 1/4 tsp ground black pepper
- 1/4 tsp cumin powder
- 1/4 tsp cinnamon powder
- Salt to taste
Toppings:
– Greek yogurt
– Grated cheese
– Cilantro
For this recipe, you can use any type of legume of your liking. Here are some examples to give you an idea:
- Pinto beans
- Cannellini beans
- Lentils
- Chickpeas
- Black beans
- Garbanzo beans
Of course, you can use dried beans as well. Make sure to cook them thoroughly before adding them to this casserole.
Toppings that go well with this dish are:
- Grated cheese
- Scallions
- Chopped jalapeños
And here are some things to keep in mind after bariatric surgery when making this recipe:
- Omit the onions, garlic and lime juice if you’re newly post-op and can’t tolerate these foods just yet.
- Adjust the portions to your own needs, as always.
- Omit the ricotta if you’re looking for a vegetarian option.
Step by Step Instructions
Step 1
In a pan, add the olive oil over medium-high heat.
Step 2
Add the onion, garlic, beans, tomatoes, bone broth and ricotta. Simmer over low-medium for 20 minutes while adding the herbs and spices.
STEP 3
Remove from heat and top with grated cheese.
STEP 4
Place in preheated oven or air fryer on 350F (180 C), about 6 minutes or until cheese is melted.
Omelet “Pizza”
Craving pizza but need a bariatric friendly meal instead? Why not try this omelet “pizza”?
Goat Cheese Bake
We know…we know. Goat cheese isn’t exactly the most lean cheese there is. But balance is key. Moderation is key. The savory flavor of this dish won’t disappoint!
Ricotta Bake
It’s like having pizza – but then the bariatric friendly way! The rich flavors of ricotta and marinara sauce won’t disappoint!
Sauerkraut & Chicken Sausage
Did you know that sauerkraut is a probiotic food that can support gut health after bariatric surgery? Let’s dive in this one-serving mini meal!
Loaded Sweet Potatoes
Sweet potatoes after bariatric surgery? Yes! Topped with 3 layers of high-protein foods – this dish is a winner!
Bariatric Meal & Snack Box
Don’t know what to pack for lunch? Why not try this egg-bite lunch box providing you with all the nutrients to get you through the day!
Egg Bites
Who doesn’t want a quick simple snack? Whether you’re having this as a mini-meal for breakfast or on-the-go. These egg bites are a winner for sure!
Spinach & Ricotta Dip
A perfect dish to meet your protein goals during the soft foods stage. Don’t forget to save this recipe for another day!
Mini Zucchini Pizzas
These mini-pizzas have all the flavor you’d expect, but without worrying about the “doughy” base of a regular pizza!
Sweet Potato Ricotta Frittata
These wonderful soft-textured frittatas are a real treat. And they’re nutritious too!